ADHD in Adults

Attention Deficit Hyperactivity Disorder, or ADHD, is a condition we normally associate with children. But it is estimated that one in twenty adults meets the criteria for Adult ADHD. Most of these people likely showed symptoms as children; a study that tracked children with ADHD into adulthood found that only 10% completely grew out of it. In recent years, many well-known and accomplished people have shared that they have ADHD, including actor/singer Justin Timberlake, Olympic swimmer Michael Phelps, and Olympic gymnast Simone Biles. There are many tools available to help adults with ADHD to make the most of their unique neurological style. But the first step is to recognize the patterns. 

Having a brain with ADHD can be challenging. The disorder is characterized by a persistent pattern of inattention and/or hyperactivity/impulsivity that interferes with daily functioning. Some people struggle to pay attention in various aspects of their life. They might make careless mistakes, not seem to listen when spoken to directly, fail to follow through on tasks and instructions, show poor organization, avoid tasks requiring sustained mental effort, and get easily distracted (including by their own thoughts). These people are more likely to fly under the radar than hyperactive people. Hyperactivity in adults takes the form of fidgeting, tapping or squirming, restlessness, difficulty engaging in quiet activities, talking excessively, and interrupting others. While many adults with ADHD are high-functioning, creative, dynamic people, the lack of organizational skills may impact work performance, and the lack of emotional regulation may impact relationships. The result is often anxiety and low self-esteem.

Since there can be significant overlap with other issues, particularly anxiety, post-traumatic stress disorder (PTSD), and depression, it’s important to determine which came first, or which is the primary condition. It can be hard to focus when your mind is racing with anxiety or consumed by depression. Insomnia can be related to ADHD and exacerbated by ADHD medication, but it can also significantly worsen symptoms. Addressing underlying sleep issues is one of the best ways to improve focus, impulse control, and problem-solving. Post-concussion syndrome should also be ruled out as symptoms can be very similar. 

Because this disorder is often misunderstood, many people who have it do not receive appropriate treatment. But it can be quite liberating to realize that ADHD is just one type of neurodiversity, and there are ways to make the best of it. As a naturopathic physician, I look at each person as an individual and develop a plan to optimize their brain function. That plan may include addressing the profound gut-brain connection; I have seen many children with a history of ear infections and repeated antibiotic use, for instance, who later manifest symptoms of ADHD. Studies now show a link between changes in the gut microbiome and ADHD. Nutrition can play a significant role in brain health. Adequate levels of iron, B12, and Vitamin D, as well as balanced blood sugar levels, are all crucial. Fish oils can help the brain. Balancing the nervous system through natural medicine can help focus the mind and calm the body. Perimenopause or PMS can also exasserbate ADHD and there are excellent strategies for both. I help my patients to work on reducing stress, improving sleep, and getting regular exercise. Mindfulness techniques can help develop the capacity for prolonged attention and self-regulation, and to dial down stress and restlessness. Moreover, organizational skills that may come naturally to some people can be learned, just like you would learn a sport or instrument. Although medications can be helpful for some people with ADHD, the best way forward for optimal functioning is to combine medication with a brain-supportive lifestyle, natural medicines, and skills development. 

Dr. Deidre Macdonald is a naturopathic physician practicing in downtown Courtenay. Contact at www.getwellhere or 250 897-0235.  and 

Ten Ways to Boost Your Immune System Naturally

Ever wonder why some people rarely catch a cold while others seem to get every bug in the air? While genetics may play a role, daily habits and lifestyle choices often make a bigger impact. Here are ten effective, natural ways to keep your immune system strong.

  1. Keep Your Vitamin D Levels Up

Vitamin D, known as the “sunshine vitamin,” is crucial for immune function, but in the Comox Valley, winter sun exposure is minimal. To meet the recommended 2000 IU a day, consider a supplement. Research shows that keeping your vitamin D levels up can help protect against colds and flu.

  1. Focus on Whole, Colourful Foods   

A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants that help the immune system function at its best. Leafy greens like kale, along with berries, carrots, and bell peppers, are loaded with nutrients to fend off illness. The variety of colours on your plate reflects a diversity of immune-boosting compounds.

  1. Make Movement Part of Your Routine   

Regular physical activity enhances immune health, yet the winter months make it tempting to skip workouts. Even short daily walks, indoor yoga, or a few bodyweight exercises can help keep the lymphatic system moving, which is essential for immune function. Try to find activities you enjoy so that exercise becomes a consistent part of your week.

  1. Prioritize Good Sleep   

Sleep is a powerful, natural immune booster. When we sleep, the body produces and releases proteins called cytokines that aid the immune response. Aim for 7–8 hours nightly and establish a calming bedtime routine. Relaxation apps, like Insight Timer, can guide you through breathing exercises or meditations that help you wind down.

  1. Manage Stress Proactively   

Chronic stress raises cortisol, which can inhibit the immune system. Taking small, daily steps to manage stress—whether through deep breathing, meditation, or gentle stretching—can help. Herbal adaptogens like ashwagandha may also support resilience to stress over time.

  1. Soak in Natural Light   

Sunlight exposure, even on cloudy days, can lift mood and strengthen immune health. Time outdoors, especially near water or in the snow, provides a natural light boost that supports well-being.

  1. Consider Herbal Support   

Certain herbs have shown benefits in bolstering the immune system. Echinacea may help reduce the duration of colds, and reishi mushrooms contain compounds that can enhance immune response. Oil of Oregano can also offer antiviral support when used at the first sign of symptoms.

  1. Wash Hands Often   

Frequent handwashing with soap and water is a simple yet highly effective way to reduce exposure to viruses and bacteria. It may also help to avoid handshakes and keep hands away from the face, especially in winter.

  1. Support Your Lungs by Quitting Smoking   

If you’re a smoker, know that smoking has a suppressive effect on immune function. Quitting can make a substantial difference, and options like our Laser Quit Smoking program have helped many people to ease the transition.

  1. Get Personalized Support   

If you frequently catch colds or have lingering health issues, a naturopathic consultation could uncover root causes. We offer an in-depth, personalized approach to improving immune health, including tailored nutrition and lifestyle guidance, natural medicines and sometimes pharmaceutical medicines.

These practices don’t require drastic changes but can lead to significant improvements in immune resilience. A well-rounded approach to immune health can help you stay well through winter and beyond, building a strong foundation for lifelong vitality.

Neural Therapy for Stubborn Pain

Neural therapy, a technique used in naturopathic medicine, has recognition for its effectiveness in pain relief and the promotion of healing in muscle and joint concerns. Originating from Germany in the early 20th century, neural therapy involves the injection of local anesthetics, such as procaine, into specific areas of the body, including nerve points, acupuncture points, scars, trigger points, and more. The goal is to reset the autonomic nervous system (ANS) and restore normal function, helping to alleviating pain and promote healing.

When the ANS is disrupted, due to injury, surgery, or chronic health conditions, it can lead to pain and dysfunction in various parts of the body. Neural therapy aims to correct these disruptions by targeting the source of the disruption, such as a site of injury or scar tissue. The injection can lead to immediate pain relief and, over time, help to break the cycle of chronic pain. Additionally, the improved blood flow and reduction of inflammation in the treated area promote tissue repair and regeneration.

Neural therapy offers a promising approach to relieve joint and muscle pain and improve mobility. Chronic pain conditions, such as arthritis, fibromyalgia, back pain, and sciatica, can involve interactions between the nervous system and musculoskeletal structures. Traditional approaches, including physical therapy, can provide relief and improve the underlying tissue. Neural therapy, by contrast, addresses the underlying neurological component of pain.

Many people report significant reductions in pain and improvements in mobility following treatment. The benefits of neural therapy extend beyond pain relief, as it also enhances overall well-being by restoring balance to the nervous system. Moreover, the use of natural, low-toxicity anesthetics aligns with the principles of naturopathic medicine, which emphasizes the body’s innate ability to heal itself.

Neural therapy represents a valuable tool in the naturopathic approach to managing muscle and joint pain. It offers a unique pathway to pain relief and enhanced healing. More information can be found at www.NAANT.org.

If you would like to learn more about neuraltherapy, contact our office and set up a complimentary “meet the doctor” visit with naturopathic physician Dr. Shawn Peters. 

Pain Relief with Laser Therapy – Scientific Update

Living with chronic pain is one of the most common challenges people face as they age. Whether from arthritis, old injuries, or degenerative conditions, persistent pain can limit mobility, sap energy, and affect every part of life. Many people find themselves cycling through medications, injections, or even considering surgery, all in search of relief. In recent years, a number of gentler therapies have gained attention, offering ways to support healing without relying solely on drugs or invasive procedures. One such approach is cold laser therapy, also known as low-level laser therapy (LLLT).

Cold laser therapy is a gentle, non-invasive treatment option that has been used successfully to manage chronic pain conditions including arthritis, soft tissue injuries, and joint disorders. As a naturopathic physician who has offered this therapy for the past 18 years, I have seen firsthand the significant benefits it can offer, particularly to individuals over 50 who are looking for safe, complementary options.

Cold laser therapy works by using low-intensity light to stimulate healing processes within the body. Unlike surgical lasers, cold lasers do not cut or burn tissue. Instead, they emit light at specific wavelengths that penetrate the skin and underlying tissues, promoting cellular repair, reducing inflammation, and enhancing circulation. There is no pain or even sensation with the type of laser I use, which lends itself to placebo controlled human trials.

There is a growing body of solid scientific research supporting the use of cold laser therapy for chronic pain management.

  1. A 2019 meta-analysis published in the British Medical Journal, which reviewed 22 randomized placebo-controlled trials, found that low-level laser therapy significantly reduced pain and disability in patients with knee osteoarthritis.
  2. Another high-quality study, a Cochrane Review on rheumatoid arthritis, concluded that LLLT provided a measurable reduction in pain and morning stiffness compared to placebo.
  3. Additional research published in Physical Therapy Reviews on chronic joint disorders also found that cold laser therapy reduced pain and improved overall health status.

In clinical practice, we use a Health Canada/FDA-cleared laser device to ensure treatments are both safe and effective. Every treatment plan is customized to the individual’s condition and response. While some patients experience noticeable relief after just a few treatments, others, especially those with more complex or chronic issues, may require a longer series of sessions to achieve sustained improvement.

Although the primary benefit of cold laser therapy is pain reduction through tissue healing, as a naturopathic physician I often use other therapies to accelerate the healing process. We might combine laser treatments with natural medicines for pain and inflammation, lifestyle modifications. physical therapy exercises, and other supportive approaches to help patients achieve the best possible outcomes. Working with a physical therapist, chiropractor, massage therapist etc. along with laser therapy can be a useful adjunct.

For people living with the daily challenges of arthritis, back pain, or other chronic conditions, cold laser therapy offers a research-backed, gentle option that can be part of a broader, thoughtful plan to improve comfort and quality of life.

Break Free from Nicotine

If you are wanting to improve your health, quitting smoking or vaping remains one of the most impactful changes you can make. Whether you’re a teen hooked on vaping or a senior who’s smoked cigarettes for decades, breaking free from nicotine can dramatically improve your quality of life. Yet, quitting isn’t easy, and many who try are derailed by intense cravings, mood swings, and the physical grip of addiction. That’s why finding the right support is key. As a naturopathic physician, my role is to help people to take charge of their health. So over that last 14 years, I’ve studied the art and science of quitting nicotine and developed a multi-faceted approach that works.

Let’s start with vaping, which has become a major concern for young people. While it’s often marketed as a safer alternative to smoking, vaping is far from harmless. E-cigarettes deliver high doses of nicotine, often more than traditional cigarettes, in a form that’s easy to overuse. This makes them highly addictive, especially for young brains that are still developing. Beyond nicotine, e-cigarettes contain chemicals that can irritate the lungs and have been linked to serious health issues, including the “vaping-related lung injuries” seen in recent years. Teens who vape are also more likely to transition to traditional cigarettes, perpetuating a dangerous cycle of nicotine addiction.

For adults who’ve smoked for decades, the stakes are just as high. Smoking remains the leading cause of preventable death worldwide, contributing to heart disease, cancer, respiratory illnesses, and countless other health problems. While the damage caused by years of smoking can’t be entirely undone, quitting now will immediately reduce your risk of further harm. You’ll breathe easier, feel more energetic, and enjoy the long-term benefits of a smoke-free life.

Why is it so hard to quit? Methods like quitting cold turkey often fail due to intense withdrawal symptoms and the psychological pull of nicotine. Nicotine gums and patches may ease withdrawal, but they keep your body dependent on nicotine and can be costly over time. They also don’t address the behavioral patterns and triggers that often lead to relapse.

Our program includes:

  1. Painless laser “acupuncture” to powerfully change the brain’s response to nicotine withdrawal for a more easy transition
  2. Natural medicines to reduce cravings, begin detoxing the body and calm the nerves
  3. Psychological strategies to address both the physical and mental sides of nicotine addiction.

This integrated approach aims to reduce cravings, ease withdrawal, and provide tools for long-term success. Laser therapy, a cornerstone of our program, uses gentle laser beams to stimulate specific points on the body. It works much like acupuncture to reduce cravings, calm the nervous system, and support withdrawal. When paired with natural medicines that aid detoxification and mood balance, the physical hurdles of quitting become far less daunting.

Equally important are the psychological strategies for staying smoke-free. Identifying triggers, managing stress, practicing mindfulness and building a solid support system are key components of long-term success. By addressing these aspects, we aim to give people the tools they need to quit for good.

Breaking free from nicotine is a journey, but it’s one worth taking. Whether you’re worried about your teen’s vaping habit or ready to quit cigarettes after years of smoking, there are ways to make the process smoother and more effective. With the right support, you can reclaim your health and enjoy the benefits of a smoke-free life.

Dr. Deidre Macdonald is a naturopathic physician practicing in downtown Courtenay. www.getwellhere.com/quit-smoke-now/ or 250 897-0235

Protein Power: Your Ally in Aging Gracefully and Staying Strong

When it comes to healthy aging, protein is like the unsung hero of nutrition—always there, quietly working behind the scenes to keep your muscles strong, your brain sharp, and your body resilient. But how much protein do you really need, and is it possible to have too much of a good thing? As a naturopathic physician with a focus on nutrition and healthy aging, these are questions I commonly get from my patients. So, let’s dive into the science and myths of protein and how it can help you stay fit and vibrant at any age.

First, let’s get the numbers straight. The science says that most adults benefit from consuming 1.2 to 1.6 grams of protein per kilogram of body weight daily. Calculate your protein requirements using your estimated lean body weight. For a person whose lean weight is 150 pounds or 68 kg, that’s an average of 26-36 grams of protein three times a day. Considering that one chicken breast has about 50g of protein, those numbers aren’t out of reach for most people. 

Dietary protein supports maintaining and building muscle, which plays a vital role in balance, strength, blood sugar regulation, metabolic health, and more. After 50, we typically lose 1% of our muscle mass per year; after 70, that number goes up to 4%. However,  exercise and protein intake can reverse that trend. And if you’re trying to build or maintain muscle, a post-workout protein shake isn’t just trendy—it’s genuinely effective. While there’s no need to obsess over a narrow “anabolic window” after exercise, having protein before or after a workout gives your muscles the building blocks they need. 

Not all proteins are created equal, though. Animal proteins like chicken, eggs, and dairy tend to pack the biggest punch when it comes to essential amino acids, especially leucine—the star amino acid that triggers muscle growth. But if you’re vegetarian or vegan, don’t fret. By consuming a variety of plant-based proteins, like beans, soy, quinoa, and lentils, and perhaps adding a plant-based protein powder, you can absolutely meet your needs. 

What about concerns that high-protein diets might harm your kidneys or speed up aging? For most healthy people, these fears are more myth than fact. Research shows that regular exercise changes how the body processes protein, directing its benefits to where they’re needed most—your muscles and brain. Staying active essentially turns protein into a tool for health, not harm.

Now, let’s tackle a common concern: IGF-1, a hormone that spikes with higher protein intake. Some studies suggest this could increase cancer risk, but here’s the nuance: exercise flips the script. Physical activity directs IGF-1 to muscle repair and brain health while limiting its availability to potential problem areas. Simply put, a balanced diet paired with regular movement lets protein do its job without unintended consequences.

Ultimately, the magic of protein lies not just in what you eat, but in how you live. Pairing a thoughtful protein intake with resistance training or even a daily brisk walk can help keep your body strong and your mind sharp. After all, isn’t that the goal of healthy aging—staying active, independent, and ready for life’s adventures?

So, whether you’re whipping up a protein-packed smoothie, enjoying a hearty lentil soup, or indulging in a grilled salmon dinner, remember every bite is an investment in your future. Protein isn’t just for athletes or bodybuilders; it’s for anyone who wants to age gracefully, stay fit, and feel amazing in their skin. Cheers to that.

ND’s Top 7 Favorite Pharmaceuticals

As a naturopathic doctor, my primary focus is helping people achieve better health through lifestyle changes and natural medicine. Diet, exercise, and holistic treatments form the foundation of my practice. However, there are times when I prescribe pharmaceutical medicines to support the healing process. The key is using them thoughtfully, as part of a broader, holistic plan. When combined with natural remedies, these medications can offer valuable support in promoting overall health and well-being.

Topical Diclofenac

Topical Diclofenac is an anti-inflammatory cream that can be applied directly to sore joints, tendons, or muscles. This option can reduce the need for systemic pain drugs like ibuprofen or acetaminophen, both of which can have side effects when used long-term. Diclofenac can be compounded to include medications for nerve pain, making it a versatile tool for managing discomfort while working on healing the underlying tissue.

Metformin

Metformin is a common blood sugar lowering medication that works by improving the body’s response to insulin. While diet and exercise are critical to managing blood sugar levels, Metformin can provide a significant boost for some patients. Beyond its role in diabetes management, emerging research suggests that Metformin may have broader health benefits, including potential roles in cancer prevention and cognitive health.

Vaginal Estrogen

For postmenopausal women, vaginal dryness is a common and often uncomfortable issue. While special moisturizers can offer some relief, topical or vaginal estrogen is the most effective way to treat this condition. Used in moderation vaginal estrogen is considered very safe.

Bioidentical Hormone Replacement Therapy (BHRT)

In the right context, Bioidentical Hormone Replacement Therapy (BHRT) can be a safe and effective option for women experiencing menopausal symptoms. The understanding of hormone replacement has evolved significantly over the years. Current research suggests that BHRT, in the right person, in the right form, not only alleviates symptoms like hot flashes but may also offer benefits for long-term cognitive and bone health.

Enteric Coated Digestive Enzymes (Cotazym 20)

Prescription digestive enzymes, like Cotazym 20, can be very helpful for some individuals struggling with bloating, irritable bowel syndrome (IBS), or other digestive issues. These enzymes augment the enzymes the pancreas produces which break down food. What makes Cotazym 20 particularly useful is its enteric coating, which protects the enzymes from being destroyed by stomach acid, allowing them to work more effectively in the intestines where they’re needed. This targeted support can make a significant difference in digestive health for people who need it.

Rifaximin

As a naturopathic doctor, I generally avoid antibiotics unless necessary because of their impact on the intestinal microbiome, a key factor in overall health. However, Rifaximin is an exception. This antibiotic is used to treat certain cases of Irritable Bowel Syndrome, particularly those involving diarrhea caused by Small Intestine Bacterial Overgrowth (SIBO). Uniquely, Rifaximin primarily works only in the small intestine, preserving the microbiome in the large intestine. Plus, 97% is eliminated through the colon, meaning it poses minimal risk to the liver and kidneys, and doesn’t cause yeast infections or other common antibiotic side effects. As part of a comprehensive program it can be a very helpful for people with IBS.

Low Dose Naltrexone

This medication is a very exciting addition to my toolkit when helping people with complex, chronic diseases like Long Covid, Chronic Fatigue Syndrome, autoimmune disease, cancer, neurodegenerative diseases and more. It gently tricks the body into activating its own immune balancing mechanisms, and helps reduce neuro-inflammation. Studies show demonstrable benefits for Inflammatory bowel disease, rheumatoid arthritis and more. It’s relatively safe and expensive. 

 

While pharmaceuticals like these are never my only treatment option, they can serve as valuable tools in a comprehensive health plan. When used wisely and alongside lifestyle changes and natural therapies, they can give patients the extra support they need to achieve their health goals. The beauty of a naturopathic approach is in finding the balance between all available options—natural and pharmaceutical—working together for the best possible outcome.

 

Dr. Deidre Macdonald is a naturopathic physician practicing in downtown Courtenay since 1997. www.getwellhere.com 250 897-0235a

Top 4 Hormone Replacement Myths

Hormone Replacement Therapy (HRT) has long been a topic of debate and confusion, especially for menopausal women exploring their treatment options. Despite its potential to offer significant relief from menopausal symptoms and more, several myths persist, often deterring women from seeking the benefits it can provide. With 27 years of experience as a naturopathic doctor who prescribes HRT, I’ve witnessed substantial advancements in our understanding of this important treatment. Let’s clarify these common misconceptions.

Myth 1: HRT Causes Cancer

One of the most pervasive myths about HRT is its association with cancer, particularly breast cancer. This concern primarily stems from findings of the Women’s Health Initiative (WHI) study in 2002, which reported a slight increased risk of breast cancer in women using combined estrogen-progestin therapy. However, subsequent analyses and studies have shown that the risk is more nuanced. The study used outdated forms of HRT, such as horse estrogen and synthetic progesterone. Now we use bioidentical hormones, which have been shown to be much safer. Also, the study participants had an average age of 65 when they started HRT. Now, we know that the safest window for starting HRT is withing 10 years of a woman’s menopause or before age 60. A family history of breast cancer is not a contraindication.

Myth 2: HRT is Only for Severe Symptoms

Another common misconception is that HRT is only necessary for women with severe menopausal symptoms. While it is true that HRT can provide substantial relief for those experiencing significant symptoms like hot flashes, night sweats, vaginal dryness and mood swings and insomnia, it can also benefit women with mild to moderate symptoms. Additionally, HRT has been shown to offer long-term health benefits, such as reducing the risk of osteoporosis and age related cognitive decline, if started early.

Myth 3: HRT Will Make You Gain Weight

A widespread concern among menopausal women is that HRT will lead to significant weight gain. However, research does not support this claim. While menopause itself is associated with changes in body composition and fat distribution, HRT has not been definitively linked to weight gain. In fact, some studies suggest that HRT may help mitigate the abdominal fat accumulation often seen during menopause.

Myth 4: HRT is Risky for Women with a History of Blood Clots

Many women with a history of blood clots or a family history of clotting disorders believe they cannot safely use estrogen therapy. While it is true that traditional oral estrogen HRT can increase the risk of blood clots, there are alternative delivery methods that pose less risk. Transdermal estrogen, which is delivered through the skin via patches, gels, or creams, has been shown to have a lower risk of blood clots compared to oral formulations. As always, it is crucial for women to discuss their medical history and individual risk factors with their healthcare provider to determine the safest and most effective form of HRT for their needs.

While myths and misconceptions about HRT persist, it is important for women to seek accurate information and consult with their healthcare providers. HRT can be a valuable tool in managing menopausal symptoms and improving quality of life in the long term. By dispelling these myths, we can empower women to make informed decisions about their health during menopause.

 

Dr. Deidre Macdonald is a naturopathic physician practicing in downtown Courtenay. www.getwellhere.com  250 897-0235

 

Ride the Wave: Mastering Urge Surfing

Navigating the journey to better health requires strategies to handle the inevitable cravings and temptations that arise. As a naturopathic physician, I’ve witnessed many individuals set off on the path to improved well-being, only to be sidetracked by the siren call of these urges. Whether it’s the lure of a late-night snack, the temptation to skip a workout, or the irresistible draw of sugary treats, sticking to health goals can feel like riding a rollercoaster. However, I want to introduce you to an effective technique that can help you stay on track: urge surfing.

Urge surfing is about learning to ride out your cravings like a pro surfer riding the waves. It’s a mindfulness technique that helps you observe and manage your urges without giving in to them. It empowers us to pause, acknowledge the urge, and consciously choose how to respond, rather than succumbing to impulsive eating behaviors. Here’s how you can master the art of urge surfing and stay committed to your health goals.

The first step to urge surfing is to become aware of the urge. When you feel a craving creeping in, take a moment to acknowledge it. Say to yourself, “I feel the urge to eat that chocolate bar” or “I feel like skipping my workout today.” Naming the urge helps bring it into your conscious awareness, making it easier to manage.

Next, take a few moments to observe the urge. What does it feel like? Is it a tightness in your chest, a rumbling in your stomach, or a restless feeling in your body? Observe the urge without judgment or resistance. Imagine you are a scientist studying the sensation. This detachment helps reduce the urge’s power over you.

Now comes the part – riding the wave. Urges, like waves, rise and fall. They start small, build up, peak, and then eventually subside. When you feel an urge, imagine you are a surfer riding a wave. Breathe deeply and stay with the sensation as it intensifies. Remind yourself that it will pass. The key is not to fight the urge or give in to it, but to ride it out.

While riding the wave, it can be helpful to refocus your attention on something else. Engage in a different activity that can distract you from the urge. Go for a walk, read a book, practice a hobby, or chat with a friend. Shifting your focus helps the urge to fade away more quickly.

Once the urge has passed, take a moment to reflect on your success. Celebrate your victory, no matter how small it may seem. Each time you successfully ride out an urge, you strengthen your ability to resist future temptations. This builds confidence and reinforces your commitment to your health goals.

Like any skill, urge surfing takes practice. The more you do it, the better you’ll become. Remember, it’s normal to have cravings and feel tempted. What matters is how you respond to them. With compassionate self-reflection, you can learn from the times when you slip up. By practicing the art of urge surfing, you can better stay on track with your health goals and enjoy the journey towards a healthier, happier you. Next time you feel an urge coming on, grab your mental surfboard and ride that wave. Your future self will thank you. Stay healthy and happy surfing.

 

Dr. Deidre Macdonald, ND is a naturopathic physician practicing in downtown Courtenay. 250 897-0235 or www.getwellhere.com

New Cervical Cancer Screening

As a naturopathic physician, I am deeply committed to keeping my patients informed about the latest advancements in women’s health. Recently, during a trip to Tanzania, I met with a local female doctor who shared the stark reality faced by the many women she sees who battle advanced cervical cancer—at a rate of one in 200 women. In Canada, thanks to aggressive screening and early detection, the occurrence of cervical cancer is relatively low, affecting only about one in 10,000 women. Now, with pioneering changes in cervical cancer screening, including a transition from Pap smears to self-administered vaginal swabs, British Columbia is spearheading a monumental shift toward improved accessibility, convenience, and efficiency in detecting precancerous changes in cervical cells.

The rationale behind this transformative shift lies in the efficacy of vaginal swabs in detecting the human papillomavirus (HPV), the primary culprit behind cervical cancer. Compared to Pap smears, testing for HPV through vaginal swabs offers a more accurate and sensitive method for identifying high-risk HPV strains, empowering individuals to take proactive control of their health in the comfort of their own homes. It’s important to note that being HPV positive doesn’t inherently signify the development of cervical cancer, and not all HPV strains pose the same level of risk. Most women will have the HPV at some point in there lives. It can appear years after the time of infection and it can go away on its own.

However, a positive HPV test, especially for high-risk strains, may prompt further evaluation through a Pap smear, which I will continue to offer in my naturopathic clinic.  A gynecologist can take a closer look at the cervix and do a more targeted biopsy with a procedure called a colposcopy.

The test will still be done every three years for women ages 25-69. You can stop cervix screening at age 69 if you’ve always had normal Pap tests. Talk to a health care provider if you’ve had treatment for pre-cancer cells in the past.

 

To learn more about the new HPV screening swab: http://www.bccancer.bc.ca/screening/cervix

The test is done AT HOME! Every three years, you can order a kit, do the test at home, and mail it in.

To order your test kit:

https://submit.healthcarebc.ca/bccancer/cervix-screening-kit

or call 1-877-702-6566